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HEALTHY AT 80
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Community Health Centers of Greater Dayton—Your Medical Home
www.communityhealthdayton.org February 2018
February is Heart Health Month! Heart disease is
the leading cause of death for both men & women
in the United States. The good news? It is also one
of the most preventable.
Making heart-healthy choices, knowing your family health
history and the risk factors for heart disease, having regular
check-ups, and working with your physician to manage your
health are all integral aspects of saving lives from this often
silent killer.
What exactly is a heart healthy lifestyle? Engage in regular moderate aerobic exercise for at least 30
minutes five days a week or more vigorous workouts at least
20 minutes three times a week.
Adopt a diet low in salt, saturated and trans-fats and high in
unsaturated fats
(fish, avocado,
etc.)
Maintain a
normal body
weight with
caloric
adjustment. Avoid smoking
and recreational
drug use.
Imbibe no more
than ½ to 1
alcoholic
beverage per day.
https://theheartfoundation.org/heart-
disease-facts/reducing-your-risk/
When most people use the term
heart disease, they are primarily
referring to coronary artery
disease, also called coronary
heart disease or cardiovascular
disease. This is a condition in
which plaque, which is made up
of fat, cholesterol, calcium &
other substances in the blood,
builds up inside the coronary
arteries that supply oxygen-rich
blood to the heart muscle.
This plaque build-up is called atherosclerosis. A plaque can grow
large enough to reduce or completely block blood flow through an
artery. More frequently, a plaque may rupture, causing a blood
clot to form that either blocks the artery or breaks off and travels
somewhere else in the body causing a blockage at another
site. When the blockage takes place in a blood vessel that feeds
the heart, the result is a heart attack.
If the plaque build-up or blood clot resulting from the plaque
rupture occurs in the carotid arteries on either side of the
neck, this is called Carotid Artery Disease and can result in a
stroke. Peripheral
Arterial Disease is
when the major
arteries that supply
blood to the legs,
arms or pelvis are
obstructed. If
blood flow to any
of these areas of
the body is reduced
or blocked,
numbness, pain and
sometimes
dangerous infec-
tions such as
gangrene can occur.
https://theheartfoundation.org/heart-disease-facts/about-heart-disease/
Approximately 2 out of every
3 people who have heart attacks experience chest pain,
shortness of breath or fatigue
a few days or weeks before
the attack.
A person with angina
(temporary chest pain) may
begin to find that it takes less
and less physical activity to
trigger the pain. Any change
in the pattern of angina should be taken very seriously
and brought to the attention
of your physician.
During a heart attack, a
person may feel pain in the
middle of the chest which can
spread to the back, neck, jaw
or arms. The pain may also
be felt only in the back, neck, jaw or arms rather than the
chest.
How to Help
Half of the deaths from heart
attack occur in the first 3 or 4
hours after the onset of
symptoms, so it is important
to know and recognize the
warning signs. If you think that
you or someone in your presence is having a heart
attack, call 911 immediately.
Myth: Heart disease is for
men, and cancer is the real
threat for women
Fact: Heart disease is a killer that strikes more
women than men, and is
more deadly than all forms
of cancer combined. While
one in 31 American
women dies from breast
cancer each year, heart
disease is the cause of one
out of every three deaths.
That’s roughly one death
each minute.
Myth: Heart disease is for
old people
Fact: Heart disease affects
people of all ages. For
younger women, the
combination of birth
control pills and smoking
boosts heart disease risks
by 20 percent. And while
the risks do increase with
age, things like overeating
and a sedentary lifestyle
can cause plaque to
accumulate and lead to
clogged arteries.
Myth: Heart disease runs in
my family, so there’s nothing
I can do about it.
Fact: Although people with
a family history of heart
disease are at higher risk,
there’s plenty you can do
to dramatically reduce it.
Talk with your health care
provider about an action
plan to keep your heart
healthy.
Community Health Centers of Greater Dayton
Give us a call to discuss your
health with our caring doctors
and nurse practitioners!
Delicious & Nutritious
1, (28-ounce) can no-salt-added, diced tomatoes
2 Tbsp garam masala
2 Tbsp mild curry powder
2 teaspoons fresh, minced ginger
1 teaspoon fresh, minced garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
3 Tbsp water
3 Tbsp cornstarch (divided)
2 lb boneless, skinless chicken
breasts
1 cup fat-free, plain yogurt
2 Tbsp. dried cilantro, to garnish
Into the bowl of a slow cooker, add canned tomatoes, garam
masala, curry powder, ginger, garlic, salt and pepper. Stir to
combine.
In a small bowl, make a cornstarch slurry by adding 3
tablespoons water to 2 tablespoons cornstarch. Stir
vigorously until the cornstarch is dissolved. Stir slurry into
the tomato mixture.
Add chicken into the slow cooker, making sure the chicken
is halfway covered in the tomato mixture.
Cover with lid and cook 4 hours on high or 8 hours on
low.
When chicken is fully cooked, turn off the heat. In a
small bowl, stir in remaining 1 tablespoon cornstarch
into the yogurt. Stir mixture into the slow cooker. Top
with cilantro, if desired, and serve - The chicken can be
served in whole pieces, shredded, or cut into chunks
when it is finished in the slow cooker . https://recipes.heart.org/recipes/2056/slow-cooker-creamy-tomato-indian-chicken
Community Health Centers of Greater Dayton—Your Medical Home
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